Seated Leg Press – Narrow Stance

Learn how to do Seated Leg Press – Narrow Stance with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5.5 Quadriceps GlutesHamstrings

Seated Leg Press – Narrow Stance is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Seated Leg Press – Narrow Stance

A variation of the leg press that increases quad isolation by placing the feet closer together on the platform.

Instructions:

Sit on the machine with your feet placed shoulder-width or closer on the platform.
Keep your core braced and back flat.
Push the platform using both legs without locking your knees.
Lower under control until knees are at about 90°.
Repeat for the desired reps.

Common mistakes:

Knees caving inward
Lifting the heels
Letting the lower back round

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Seated Leg Press – Narrow Stance

Type: Bodyweight exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings
MET value: 5.5
Calories (30 min, 70 kg): ≈ 190 cal
Video quality: 4K with male and female demonstrations

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FAQ: Seated Leg Press – Narrow Stance

What muscles does Seated Leg Press – Narrow Stance work?

Seated Leg Press – Narrow Stance primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Seated Leg Press – Narrow Stance correctly?

A variation of the leg press that increases quad isolation by placing the feet closer together on the platform. Instructions: p]:inline-block"> Sit on...

Is Seated Leg Press – Narrow Stance good for beginners?

Seated Leg Press – Narrow Stance has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Leg Press – Narrow Stance?

Seated Leg Press – Narrow Stance requires no equipment, it can be performed anywhere.

What are the benefits of Seated Leg Press – Narrow Stance?

Seated Leg Press – Narrow Stance strengthens the Quadriceps, engages the Glutes and Hamstrings, requires no equipment so you can do it anywhere. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Leg Press – Narrow Stance?

Similar exercises to Seated Leg Press – Narrow Stance include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Leg Press – Narrow Stance better than Alternating Single-Arm Dumbbell Thruster?

Both Seated Leg Press – Narrow Stance and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Seated Leg Press – Narrow Stance requires no equipment, making it more accessible, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.